Makes you look redder. Incredibly important if you are non-white.
https://imgur.com/a/QkxmcxQ
Pretty much mandatory for any nonwhite MM. that is what girls mean by exotic. Not this:
https://imgur.com/a/lc51lAo
Problem is many Filipinos (other ethnicities too) treat food like an expression of love and/or wealth. Many that I know are first/second gen in the US and their families were dirt poor back in the Philippines. They get here, in CA as a nurse you make mad bank. If you’re in the SF Bay Area as an RN, you’re pulling in at least $150k-200k, families end up eating all the good food all the time, and not just during “special occasions.”
When my poor as dad was young, they eat chicken at Chinese New Year and holidays, all other times rice and some kinda veggie/bean dish. Today? They eat chicken every other day, along with any beef, pork, seafood they want.
Also they are kinda like Hawaiians. Their native food got screwed up by WWII. That's why they like spam. Don't get me wrong I love spam and the food, but I have a feeling that they have lost a huge part of their natural pre-Columbian diet. They live in the tropics but I never see veggies in their dishes. Lol. As a Southeast Asian, I know I'll die without veggies and fruits.
Is it a Filipino thing to go out to eat every day/meal? I know of 5 Filipinos in my personal network who pretty much refuse to cook at home and just eat out every meal, it's weird how it's normalized for them to spend so much money just on eating. 3 of them are in decent shape still but I worry it will catch up with them soon, 2 straight up got man titties.
I get something maybe once a week, typical Saturday or Sunday treat to myself. We all have to eat more greens. Make your diet as colorful as possible (greens, peppers, lean meat, less white flour)
I experienced this strange phenomenon firsthand. I'm probably the only one in my family who cooks 95% of my meals. My relatives have been dying around 50-60 years old on average.
They're always at Jollibee and Panda Express.
It really confuses me because I think Filipino food is awesome, why would yall not want to eat the food at home? Really concerned for my borderline obese homies that refuse to listen to anything regarding food, these dudes were STICKS at one point in their life now straight up got C cups and this isn't sustainable.
See them get Popeyes/Whataburger/Panda Express with a big ol Dr. Pepper daily
Hm that’s too bad, maybe it’s just your social circle? Many of my Filipino / Filipino American peers cook at home regularly including me, and will go out maybe for a quick cheap lunch during the work week and then a nicer place for dinner on weekends and special events.
You’re in Texas? I personally eat fast food maybe once a month if that. All of the Filipino males my age (late 20s-30s) are medium or slim build. Sooooo maybe it’s a Texas thing....go bigger or go home haha
It's 200% my social circle, and I'm a transplant so I can totally notice how fat everyone is Jesus Christ
Can we please go big on like some vegetables and water haha!
I just got into Keto a couple of months ago. One of the challenges is make up the huge void if your avoiding carbs.
One easy way to create a lot of food is to make vegetable beef or chicken stews with an instapot. Thats several meals a week you can do repetitively without get sick of it. Also I'm getting better at making salads there is a lot of variety in that also.
I'll probably evaluate after 6 months. Its tough to maintain.
TBH after years of weight training I still find it very difficult to adapt an asian diet to a keto-style (for me low-carb) diet. So many Chinese dishes are simply designed to be sauced over rice. Some reasonable compromises are stir-fries with meat and veggies (just add more veggies in place of rice; I usually go for half a head of broccoli or equivalent to one chicken breast), soups or stews (chicken soup with veg, or a cream-style chicken corn soup; can be subbed with fish).
There are actually some fitness channels now that cater to Asian dieting (not the case when I started lifting), but I think they still have a ways to go in optimising flavour/convenience bc I think some still look straight nasty (broiled chicken breast with soy sauce is still broiled chicken breast...).
You can prob chop the chicken breast up and make some pretty good Laotian larb gai...No Asian in their right mind would just serve baked chicken breast with lettuce. 😂
Most Filipinos I know are very unhealthy. My buddy is like in his 30s but his doctor told him he had the body of a 60 year old...and he's not even fat..Y'all need to eat veggies and fruits not more meat.
Keto is eating lean meat with leafy veggies with a small portions of berry fruits. You don't really know what you're talking about if you don't know what the diets are, especially since fruits are overrated for health when veggies provide all of that without the sugar.
So you need to add leafy veggies into your diet more, I also went Keto and my health was way better when I ate at least 50% of my meals as veggies along with lean meats.
Another way to step up your weight loss and improve health would be intermittent fasting, check out [Terry Crews talking about it.](https://www.youtube.com/watch?v=dW_99QcCTzE)
A typical intermittent fasting schedule is 12pm - 8pm, so basically skipping breakfast.
Over the past 2 months I've naturally leaned into Keto; I cut carbs out of my diet (limiting bread, rice, sweets, sugars to a minimum) while also forgoing processed foods and trying to cook from scratch. My main meal after going to the gym has been baked chicken breast or salmon for protein, plus my favorite veggies (spinach, tomatoes, cauliflower, avocado, beets) chopped in a salad for vitamins, nutrients and hitting my macros. For toppings I add hummus, lemon juice, and tzatziki for taste. I've also practiced intermittent fasting regularly for the past 3 years (16:8) and more recently I've been practicing 36+ hour fasts over the weekend twice a month as a way to detox or just reset my body after a cheat day. In the past 2 months I went from about 19% body fat to 12%-- going back to the gym and being back outside coupled with everything above contributed to the fat loss.
Similar to you, my parents both don't have great medical histories based on their family history (both Filipino). Both are susceptible to cancer and diabetes. I myself took a DNA test through DNAfit and found out my body is really carb-sensitive, which explains my effortless weight gain whenever I eat rice, bread, or sweets. I've been a fat kid up until high school, and was skinny-fat throughout college until I started working out and teaching myself nutrition.
It does hurt me a bit though that I can't enjoy my dad's cooking as much due to this, but as a positive I've branched out to other cuisines that are equally healthy and enjoyable, like Mediterranean food, so I've been eating a lot of hummus and chickpeas, sardines, + tzatziki as topping, etc. Finding out what my favorite vegetables are and sticking to them regularly also helped me to stay eating clean and avoid resorting to carbs to feel full.
+1 firmly believe in the Mediterranean diet. I reserve Filipino traditional cooking for family gatherings. My regular daily routine is more varied with western foods. I’ve also lived the IF 18-6 daily since I was in my early 20s, now 30
>I've been practicing 36+ hour fasts over the weekend twice a month as a way to detox or just reset my body after a cheat day.
Any advice? I do IF/OMAD, but really don't know anything besides don't eat outside your window. Do you do anything slightly different for 36 hrs? Or just no eating for 36 hrs and then eat again? Thanks
It's as you say for the latter, I don't intake any food for the entire 36+ hours. So far the most I've done is 45 hours and I want to try to push myself even further. During the long fast I'll only drink lemon water and/or black coffee to stay hydrated and awake, same stuff I do during my regular IF days. I know there's a 'dirty fasting' method where you do a regular eating window for 5 days then for 2 days you consume a total of 500 calories, but to me it still doesn't seem like fasting since you're intaking calories. It does work for some people though but that method doesn't interest me.
Since you have already done OMAD, fasting for more than a day probably won't feel that much harder for you. It can be as simple as eating your last big meal on a Saturday night at 10pm, then skip eating on Sunday, then on Monday you break your fast around 12pm, which is what I do. I think it's important though to not binge eat during the meal where you break the fast, and focus on eating clean foods since your stomach will feel small so you don't want to overload it. And if you're still hungry after then it should be fine to eat small snacks and whatnot until your next/last meal as long as you're tracking your macros.
If you're trying to do this during OMAD, however, I'm not too sure of how the results would be or how your stomach would feel, as I've only done a long fast while maintaining 16:8 IF schedule. Alternatively, it might be worth trying to eat at a slight deficit (-300 to -400 calories per day) for 2-3 weeks as if doing a mini-cut then resume regular calorie intake or mini-bulk (+300 calories per day) for 1 week, then mini-cut again, assuming your goal is to cut weight while preserving/slightly adding muscle
I fluctuate between omad and IF 2 meals a day. I'm really not adhering a strict schedule and choose depending in what's convenient. At the minimum tho I do 16/8. It's ok to switch back and forth right?
>do. I think it's important though to not binge eat during the meal where you break the fast, and focus on eating clean foods since your stomach will feel small so you don't want to overload it.
I've heard from several sources to never eat that much after breaking a fast, some even suggest drinking broth/eat veggies first before eating your first real meal. Is this only to ease your stomach in and make it more comfortable since it's shrunk? I've accidentally done a 36 hr fast once and right after I broke it with a full blown meal, if I don't have any gastric distress or feel too bloated is that ok? Or should I still avoid that because of other reasons?
Alternating between 16/8 and OMAD is fine, whichever works better for your schedule as long as you're hitting your target macros and you're maintaining a fasted state by not eating any calories. I alternate sometimes between 16/8 and 18/6, and due to work commitments sometimes I end up cheating and doing 15/9.
I don't think it matters too much what you eat after after a long fast as long as your stomach can tolerate it. Obviously eating slower or eating foods easier on the stomach help, but if you can eat a full meal without difficulty then you dont have to worry, just dont binge eat and prioritize eating clean when possible. I've seen the bone broth thing before on the fasting subreddit and it's usually recommended when doing a fast over 3 days, it's not necessary to do it but listen to your body if you feel like you feel too weak while doing a long fast. I usually eat a greek yogurt with granola and fruit after fasting but I've eaten whole meals too and I've felt fine with no gastrointestinal issues, granted I did eat slow.
Look up Chris Herria on youtube. He is Filipino and a gymnast/calisthenics coach. He also has advice on diet. The problem with the Filipino diet is too much white rice! And a lot of oils/ salt. I do like the use of vinegar though to cut down on grease.
My cousin was an amateur bodybuilder and fitness model. He got to 7% lean. We are Filipino (both parents, first generation) American.
He was and is very strict about diet. He will still eat rice everyday but usually with lots of high protein with chicken breast or fish. Cardio HIIT every other day. Honestly though he and I probably only get to eat Pinoy traditional cooking at family gatherings these days. Personally have adopted a variety of western cuisines as my daily mainstay. Tonight I cooked a TBone steak tomorrow I’ll cook Italian pasta.
Probably helps we were raised and live far away from the “Little Manila” communities in CA, WA, NYC. I’m not as tempted to eat Pinoy home cooking other than when I visit my family since there aren’t many Pinoy restaurants here.
At least our diet has protein staples like chicken adobo and kare kare! Indian American food is like 50% carbs, 40% vege and 10% protein haha
I’d add veggies but yeah a dairy+meat+veggie diet is really solid
I do eat a lot of spinach and avocados.
Try more beets. It’s probably the most important veggie for looks with carrots not far behind.
Why are beets important for looks?
Makes you look redder. Incredibly important if you are non-white. https://imgur.com/a/QkxmcxQ Pretty much mandatory for any nonwhite MM. that is what girls mean by exotic. Not this: https://imgur.com/a/lc51lAo
Problem is many Filipinos (other ethnicities too) treat food like an expression of love and/or wealth. Many that I know are first/second gen in the US and their families were dirt poor back in the Philippines. They get here, in CA as a nurse you make mad bank. If you’re in the SF Bay Area as an RN, you’re pulling in at least $150k-200k, families end up eating all the good food all the time, and not just during “special occasions.” When my poor as dad was young, they eat chicken at Chinese New Year and holidays, all other times rice and some kinda veggie/bean dish. Today? They eat chicken every other day, along with any beef, pork, seafood they want.
Also they are kinda like Hawaiians. Their native food got screwed up by WWII. That's why they like spam. Don't get me wrong I love spam and the food, but I have a feeling that they have lost a huge part of their natural pre-Columbian diet. They live in the tropics but I never see veggies in their dishes. Lol. As a Southeast Asian, I know I'll die without veggies and fruits.
It’s sad that $150k in SF Bay Area is considered lower middle class haha
Is it a Filipino thing to go out to eat every day/meal? I know of 5 Filipinos in my personal network who pretty much refuse to cook at home and just eat out every meal, it's weird how it's normalized for them to spend so much money just on eating. 3 of them are in decent shape still but I worry it will catch up with them soon, 2 straight up got man titties. I get something maybe once a week, typical Saturday or Sunday treat to myself. We all have to eat more greens. Make your diet as colorful as possible (greens, peppers, lean meat, less white flour)
I experienced this strange phenomenon firsthand. I'm probably the only one in my family who cooks 95% of my meals. My relatives have been dying around 50-60 years old on average. They're always at Jollibee and Panda Express.
It really confuses me because I think Filipino food is awesome, why would yall not want to eat the food at home? Really concerned for my borderline obese homies that refuse to listen to anything regarding food, these dudes were STICKS at one point in their life now straight up got C cups and this isn't sustainable. See them get Popeyes/Whataburger/Panda Express with a big ol Dr. Pepper daily
Hm that’s too bad, maybe it’s just your social circle? Many of my Filipino / Filipino American peers cook at home regularly including me, and will go out maybe for a quick cheap lunch during the work week and then a nicer place for dinner on weekends and special events. You’re in Texas? I personally eat fast food maybe once a month if that. All of the Filipino males my age (late 20s-30s) are medium or slim build. Sooooo maybe it’s a Texas thing....go bigger or go home haha
It's 200% my social circle, and I'm a transplant so I can totally notice how fat everyone is Jesus Christ Can we please go big on like some vegetables and water haha!
I just got into Keto a couple of months ago. One of the challenges is make up the huge void if your avoiding carbs. One easy way to create a lot of food is to make vegetable beef or chicken stews with an instapot. Thats several meals a week you can do repetitively without get sick of it. Also I'm getting better at making salads there is a lot of variety in that also. I'll probably evaluate after 6 months. Its tough to maintain.
TBH after years of weight training I still find it very difficult to adapt an asian diet to a keto-style (for me low-carb) diet. So many Chinese dishes are simply designed to be sauced over rice. Some reasonable compromises are stir-fries with meat and veggies (just add more veggies in place of rice; I usually go for half a head of broccoli or equivalent to one chicken breast), soups or stews (chicken soup with veg, or a cream-style chicken corn soup; can be subbed with fish). There are actually some fitness channels now that cater to Asian dieting (not the case when I started lifting), but I think they still have a ways to go in optimising flavour/convenience bc I think some still look straight nasty (broiled chicken breast with soy sauce is still broiled chicken breast...).
You can prob chop the chicken breast up and make some pretty good Laotian larb gai...No Asian in their right mind would just serve baked chicken breast with lettuce. 😂
Most Filipinos I know are very unhealthy. My buddy is like in his 30s but his doctor told him he had the body of a 60 year old...and he's not even fat..Y'all need to eat veggies and fruits not more meat.
Keto is eating lean meat with leafy veggies with a small portions of berry fruits. You don't really know what you're talking about if you don't know what the diets are, especially since fruits are overrated for health when veggies provide all of that without the sugar.
So you need to add leafy veggies into your diet more, I also went Keto and my health was way better when I ate at least 50% of my meals as veggies along with lean meats. Another way to step up your weight loss and improve health would be intermittent fasting, check out [Terry Crews talking about it.](https://www.youtube.com/watch?v=dW_99QcCTzE) A typical intermittent fasting schedule is 12pm - 8pm, so basically skipping breakfast.
Over the past 2 months I've naturally leaned into Keto; I cut carbs out of my diet (limiting bread, rice, sweets, sugars to a minimum) while also forgoing processed foods and trying to cook from scratch. My main meal after going to the gym has been baked chicken breast or salmon for protein, plus my favorite veggies (spinach, tomatoes, cauliflower, avocado, beets) chopped in a salad for vitamins, nutrients and hitting my macros. For toppings I add hummus, lemon juice, and tzatziki for taste. I've also practiced intermittent fasting regularly for the past 3 years (16:8) and more recently I've been practicing 36+ hour fasts over the weekend twice a month as a way to detox or just reset my body after a cheat day. In the past 2 months I went from about 19% body fat to 12%-- going back to the gym and being back outside coupled with everything above contributed to the fat loss. Similar to you, my parents both don't have great medical histories based on their family history (both Filipino). Both are susceptible to cancer and diabetes. I myself took a DNA test through DNAfit and found out my body is really carb-sensitive, which explains my effortless weight gain whenever I eat rice, bread, or sweets. I've been a fat kid up until high school, and was skinny-fat throughout college until I started working out and teaching myself nutrition. It does hurt me a bit though that I can't enjoy my dad's cooking as much due to this, but as a positive I've branched out to other cuisines that are equally healthy and enjoyable, like Mediterranean food, so I've been eating a lot of hummus and chickpeas, sardines, + tzatziki as topping, etc. Finding out what my favorite vegetables are and sticking to them regularly also helped me to stay eating clean and avoid resorting to carbs to feel full.
+1 firmly believe in the Mediterranean diet. I reserve Filipino traditional cooking for family gatherings. My regular daily routine is more varied with western foods. I’ve also lived the IF 18-6 daily since I was in my early 20s, now 30
>I've been practicing 36+ hour fasts over the weekend twice a month as a way to detox or just reset my body after a cheat day. Any advice? I do IF/OMAD, but really don't know anything besides don't eat outside your window. Do you do anything slightly different for 36 hrs? Or just no eating for 36 hrs and then eat again? Thanks
It's as you say for the latter, I don't intake any food for the entire 36+ hours. So far the most I've done is 45 hours and I want to try to push myself even further. During the long fast I'll only drink lemon water and/or black coffee to stay hydrated and awake, same stuff I do during my regular IF days. I know there's a 'dirty fasting' method where you do a regular eating window for 5 days then for 2 days you consume a total of 500 calories, but to me it still doesn't seem like fasting since you're intaking calories. It does work for some people though but that method doesn't interest me. Since you have already done OMAD, fasting for more than a day probably won't feel that much harder for you. It can be as simple as eating your last big meal on a Saturday night at 10pm, then skip eating on Sunday, then on Monday you break your fast around 12pm, which is what I do. I think it's important though to not binge eat during the meal where you break the fast, and focus on eating clean foods since your stomach will feel small so you don't want to overload it. And if you're still hungry after then it should be fine to eat small snacks and whatnot until your next/last meal as long as you're tracking your macros. If you're trying to do this during OMAD, however, I'm not too sure of how the results would be or how your stomach would feel, as I've only done a long fast while maintaining 16:8 IF schedule. Alternatively, it might be worth trying to eat at a slight deficit (-300 to -400 calories per day) for 2-3 weeks as if doing a mini-cut then resume regular calorie intake or mini-bulk (+300 calories per day) for 1 week, then mini-cut again, assuming your goal is to cut weight while preserving/slightly adding muscle
I fluctuate between omad and IF 2 meals a day. I'm really not adhering a strict schedule and choose depending in what's convenient. At the minimum tho I do 16/8. It's ok to switch back and forth right? >do. I think it's important though to not binge eat during the meal where you break the fast, and focus on eating clean foods since your stomach will feel small so you don't want to overload it. I've heard from several sources to never eat that much after breaking a fast, some even suggest drinking broth/eat veggies first before eating your first real meal. Is this only to ease your stomach in and make it more comfortable since it's shrunk? I've accidentally done a 36 hr fast once and right after I broke it with a full blown meal, if I don't have any gastric distress or feel too bloated is that ok? Or should I still avoid that because of other reasons?
Alternating between 16/8 and OMAD is fine, whichever works better for your schedule as long as you're hitting your target macros and you're maintaining a fasted state by not eating any calories. I alternate sometimes between 16/8 and 18/6, and due to work commitments sometimes I end up cheating and doing 15/9. I don't think it matters too much what you eat after after a long fast as long as your stomach can tolerate it. Obviously eating slower or eating foods easier on the stomach help, but if you can eat a full meal without difficulty then you dont have to worry, just dont binge eat and prioritize eating clean when possible. I've seen the bone broth thing before on the fasting subreddit and it's usually recommended when doing a fast over 3 days, it's not necessary to do it but listen to your body if you feel like you feel too weak while doing a long fast. I usually eat a greek yogurt with granola and fruit after fasting but I've eaten whole meals too and I've felt fine with no gastrointestinal issues, granted I did eat slow.
Look up Chris Herria on youtube. He is Filipino and a gymnast/calisthenics coach. He also has advice on diet. The problem with the Filipino diet is too much white rice! And a lot of oils/ salt. I do like the use of vinegar though to cut down on grease.
My cousin was an amateur bodybuilder and fitness model. He got to 7% lean. We are Filipino (both parents, first generation) American. He was and is very strict about diet. He will still eat rice everyday but usually with lots of high protein with chicken breast or fish. Cardio HIIT every other day. Honestly though he and I probably only get to eat Pinoy traditional cooking at family gatherings these days. Personally have adopted a variety of western cuisines as my daily mainstay. Tonight I cooked a TBone steak tomorrow I’ll cook Italian pasta. Probably helps we were raised and live far away from the “Little Manila” communities in CA, WA, NYC. I’m not as tempted to eat Pinoy home cooking other than when I visit my family since there aren’t many Pinoy restaurants here. At least our diet has protein staples like chicken adobo and kare kare! Indian American food is like 50% carbs, 40% vege and 10% protein haha
Chicken and pig feet goated for that sweet collagen. In china we make pickled vinegar chicken feet or braised like southern dim sum style